The Importance of Journaling in Eating Disorder Recovery
Journaling is a powerful tool in eating disorder (ED) recovery. It helps teens and individuals process emotions, track progress, identify triggers, and develop healthier thought patterns about food, body image, and self-worth.
How Journaling Supports Eating Disorder Recovery
Journaling Helps With:
· Emotional Processing
o Provides a safe space to express thoughts, fears, and frustrations
· Identifying Triggers
o Helps recognize patterns in eating behaviors and emotional responses
o Challenging Negative Thoughts
§ Allows individuals to reframe harmful beliefs about food and body image
§ Tracking Progress
· Highlights small victories and milestones in recovery
§ Reducing Anxiety
· Writing about worries helps relieve stress and improve self-awareness
§ Encouraging Mindful Eating
· Brings attention to hunger/fullness cues and emotional eating habit
· Journaling provides self-reflection and emotional healing, both crucial for long-term recovery.
Types of Journaling for Eating Disorder Recovery
Different Approaches to Journaling:
· Free Writing (Stream of Consciousness Journal)
o Write freely without judgment or structure
o Example prompt: "What emotions am I feeling around food today?"
· Food & Emotion Journal (Mindful Eating Log)
o Instead of counting calories, track hunger, fullness, and emotional state before and after eating
o Example: "I felt anxious before lunch but calmer after eating."
· Gratitude & Positivity Journal
o List 3-5 things you appreciate about yourself or your body each day
o Example: "My legs help me move and explore the world”
· CBT-Based Thought-Tracking Journal
o Write down negative thoughts, then challenge and reframe them.
o Example:
Thought: "I feel guilty for eating dessert."
Reframe: "All foods fit in a balanced diet, and I deserve nourishment."
Letter to My Future Self Journal
Write letters of encouragement to your future recovered self
Example: "One day, I will enjoy meals without fear. Keep going!"
Journal Prompts for Eating Disorder Recovery
Need ideas? Try these:
· How do I feel when I eat without guilt?
· What do I appreciate about my body beyond appearance?
· What are 3 things I’m proud of in my recovery journey?
· What would I tell a friend who is struggling with the same thoughts I have?
· What fears do I have around food, and how can I challenge them?
· How does my body feel when I nourish it properly?
Tips for Making Journaling a Daily Habit
How to Get Started & Stay Consistent:
· Keep It Judgment-Free – There’s no “right” way to journal
· Find a Comfortable Routine – Write at the same time each day (morning or before bed)
· Use a Beautiful Notebook or Journal App – Make it something you enjoy opening
· Don’t Overthink It – Even a few sentences per day can make a difference
· Pair It with Other Recovery Habits – After therapy sessions, mealtime reflections, or self-care activities.
Journaling is helpful, but it’s not a substitute for professional treatment.
Therapists can guide journaling exercises and help process deeper emotions.
Overall, journaling is a powerful recovery tool that fosters self-awareness, healing, and resilience. By making it a daily habit, individuals can strengthen emotional coping skills and develop a healthier relationship with food and their body.
Disclaimer: This information is intended for educational purposes and should not replace professional medical advice. If you or someone you know is in crisis or needs immediate help, please contact a healthcare professional or crisis intervention service immediately.
